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Native to the Mediterranean region, arugula is a green leafy plant from the mustard family, also known as rocket. Arugula has a rich peppery taste, and is a good source of vitamins A and C, folate, potassium, magnesium, calcium and phytonutrients. It has been enjoyed the Italians and French for centuries and now is becoming popular in the US.

Arugula is most often used in salads, particularly in a mesclun or mixed green salad, along with other leaves such as dandelion, chervil, endive, frisee, and baby chard, lettuce, spinach and kale leaves.

In addition to its use in salads, it can be made into a pesto sauce, or sauted or steamed and added to pasta dishes.

Place the potatoes in a large saucepan, add enough water to cover by an inch, add salt to taste, and bring to a boil. Cook until fork-tender, about 15 minutes; be careful not to overcook. Drain, chill quickly with ice or cold water and refrigerate until ready to use. The potatoes can be cooked a day ahead.

In a food processor or blender, combine the oil, vinegar, shallot, ¾ teaspoon salt and pepper. If no appliance is available, mince the shallot very fine and whisk the ingredients together, or shake them well in a screw top jar.

Slice the potatoes crosswise ¼ inch thick, leaving on the peel, and place in a large bowl. Add the arugula and most, but not all, of the dressing. Toss the dressing with the potatoes and arugula until they are lightly coated and flavorful, adding the remaining dressing if necessary. Arrange the salad on four salad plates, making sure a few slices of potato show on each plate, and serve.

Cut each pita bread in half and open to form a pocket. Wash, trim, and thinly slice the greens.

Place garlic, broth, greens, and ¼ teaspoon salt in a large, deep non-stick skillet. Bring to a boil, then cover, reduce heat to medium, and cook until tender. If any liquid remains, uncover and cook over high heat, stirring constantly, until it evaporates. Season with the salt and black pepper and set aside to cool.

Drain the greens and stuff inside the pita halves. Heat filled pitas on a hot, dry griddle or cast-iron pan over high heat, turning frequently, until hot and flecked with brown spots. Serve hot.

Of all the possible protein sources you could eat, tofu has to be the most versatile, and the healthiest. It is made from soybeans, and is high in protein, low in fat, and also contains good amounts of calcium and some B vitamins.

There are two main types of tofu, regular and silken tofu. Regular tofu comes floating in water in a small tub. It needs to be refrigerated and used within a few days. It is best used crumbled, sliced or diced, and can be marinated to absorb different flavors. It can be baked, fried, or added to soups, stews and curries.

Silken tofu has a creamier texture which blends particularly well, to make quiches, desserts, smoothies etc. It doesn’t hold its shape well, so doesn’t work so well sliced. It often comes vacuum packed and doesn’t need to be refrigerated. It keeps for several months.

There are hundreds of different recipes available, and even some whole cookbooks focusing just on tofu. Every style of cuisine can be recreated, so search vegetarian websites or buy a good cookbook, and enjoy the diversity of this nutritional powerhouse.

Leeks are a member of the lily family, related to the onion, with a slender white bulb, cylindrical stem and broad, flat leaves. They make a tasty addition to any soup or stew, and are particularly famous in Leek and Potato Soup. They contain sugards, dietary fiber and small amounts of protein. There is also some iron and carotene in the green leaves. They can be stored in a plastic bag in the refrigerator for up to 5 days.

When leeks grow, they often trap soil and grit between their leaves. The best way to clean them is to halve them lengthways, down to the bulb, but not all the way through. You can then fan out and rinse all the leaves, while keeping the leek intact. Leeks can be boiled or steamed, braised in stock, or sliced into rings and stir fried.

Luscious Leek Recipes

We’re delighted to have Chef Chat Mingkwan back with us at Vegfest giving cooking demos this year. As a special treat, he shared three of his delicious recipes with us. Come to Vegfest to learn more from Chat about Thai and Vietnamese cooking.

Green Beans with Peanut Dressing

Bring a large pot of water to a rolling boil. Parboil the green beans for 1-2 minutes. Drain and immediately plunge into a bowl of iced water for 2 minutes more. Drain and blot dry. Keep chilled. Read more

This is the time of year when it’s often cold and dreary outside, and there’s nothing better than a delicious bowl of soup to warm you up. Did you know that making a pot of soup from scratch is actually very simple to do, and it’s oh, so healthy? Try some of our recipes below and get cooking!

Pumpkin Soup

This recipe is from nutritionmd.org, where you’ll find a great supply of delicious vegan recipes. It’s reprinted with permission. Makes about 8 1-cup servings.

This sweet and creamy soup has just a hint of spiciness. It can also be made with puréed winter squash, yams, or sweet potatoes in place of the pumpkin.Read more

Tempeh is a valuable source of protein, and a great meat substitute. It is made from soybeans that have been cooked and fermented with a special culture that binds the beans together into a firm, sliceable cake. The fermentation process also makes tempeh easy to digest.

Tempeh has a chewy texture and a hearty, somewhat mushroom-like flavor. It’s a nutritional superstar – one serving gives 20 grams of protein, 6 grams of fiber and plenty of cancer-fighting soy isofavones.

Temeph easily absorbs flavors and can be baked, boiled, fried or steamed. It can be sliced, cubed or crumbled to make a variety of dishes, and keeps well in the freezer without sacrificing its texture.

Preheat the oven to 375°F. Toss the tempeh cubes with the oil and spread in a single layer on a large baking sheet. Bake until golden brown, about 15 minutes. Allow to cool.

While the tempeh is baking, combine the mayonnaise, curry powder, mustard, Worcestershire sauce and cumin in a large bowl and whisk to blend. Add the onion, celery, walnuts and parsley and stir to combine. Add the cooled tempeh and stir gently until just blended.

Tempeh Tacos

This is an ideal “do it yourself ” meal. Serve the taco shells, filling, and condiments family-style at the table and let everyone build their own protein-rich tempeh tacos.

1 cup shredded cheddar-style soy cheese
2 medium tomatoes, chopped fine
3 ounces sprouts, such as alfalfa, broccoli, or radish
1 ripe avocado, chopped
Taco sauce or salsa
Put the olive oil in a large skillet and warm over medium heat. Add the diced onions, garlic and about 1.5 teaspoons salt. Sauté until the onions begin to soften and turn translucent, about 5 minutes. Add the cumin and chili powder and stir to incorporate. Add the tempeh, stir to incorporate and sauté for 5 minutes, stirring regularly so the mixture doesn’t stick to the bottom of the skillet. Add the tomato paste and 1.5 cups water. Stir until all the tomato paste and water are thoroughly blended with the tempeh mixture. The mixture should be thick but not dry. If it is dry, add up to 6 tablespoons water. Taste and add salt and extra spices if necessary. Cover the skillet, reduce heat to low and cook for 10 minutes.

Place some tempeh taco filling in the bottom of each taco shell. Top with shredded soy cheese, tomatoes, avocado and sprouts. Sprinkle taco sauce over the top.

Tempeh Bacon

Simple and tasty, this seasoned tempeh can be used to accompany pancakes or turned into a vegetarian “TLT” sandwich.
Serves 4 to 6

In a small bowl, thoroughly stir together the oregano, thyme, and basil. Line a dinner plate with a paper towel and set near the stove. Heat a 10-inch skillet over medium-high heat, add 2 tablespoons of the oil, then half of the tempeh strips. Fry the slices briefly, about 30 seconds on each side.

Sprinkle half of the herb mixture over the tempeh as it fries. Remove the tempeh slices and place them on the prepared plate. Repeat the process with the remaining oil, tempeh and herbs. When finished, sprinkle the fried tempeh with the tamari and serve.

Melons are large, edible fruits with a thick yellow or green skin, and juicy, fragrant flesh. Since the flesh has such high water content, melons are low in calories even though they are so sweet to taste. They provide potassium, sulphur, Vitamins A and C and Folic Acid.

Watermelon is particularly high in lycopene, an antioxidant, and has iron as well, which makes it the star of the melon family nutritionally speaking.

All melons are particularly delicious in the summer months, at the peak of their ripeness. They can be eaten by the slice, cut into cubes or scooped into balls. They are delicious eaten alone or as part of a fruit or vegetable salad. Pureed melon can be served chilled to make an attractive summer soup.

Recipes:

Welcome to everyone

We welcome everyone, whether you are an experienced vegetarian, a beginner, or just curious. We invite you to discover the advantages and experience the pleasures of vegetarian food. While exploring new ways of eating, we encourage you to proceed at your own pace and enjoy the experience.